smith behind neck press
exercise.instructions.title exercise.instructions.subtitle
调整史密斯机的座椅高度，使杠铃与肩部齐平。 双脚分开与肩同宽站立，膝盖稍微弯曲。 正手握住杠铃，握距略宽于肩宽。 将杠铃从架子上抬起并向后退一步，保持稳定的姿势。 将杠铃降低到颈后，保持肘部向前。 将杠铃向上推过头顶，直到双臂完全伸展。 在顶部暂停片刻，然后慢慢将杠铃放回起始位置。 重复所需的重复次数。
Adjust the seat height of the smith machine so that the bar is at shoulder level. Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Lift the bar off the rack and step back, maintaining a stable stance. Lower the bar down to the back of your neck, keeping your elbows pointing forward. Press the bar up overhead until your arms are fully extended. Pause for a moment at the top, then slowly lower the bar back down to the starting position. Repeat for the desired number of repetitions.
exercise.cta.title
exercise.cta.desc1 smith behind neck press exercise.cta.desc2
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